If you're anything like me, you've been through the phase of wanting to lose some body fat (especially around the belly) but maintain the strong, toned and athletic look everywhere else.

Again, if you're anything like me, then you've probably been through a stage where you've tried a few months of chicken and broccoli diets, extra runs and more HIIT sessions than you can poke a stick at, but still not seeing the results you'd think you'd see from all of that extra effort

I got so frustrated with the lack of results about 6 years ago, that I decided to do something about it.

I went through 3 and 1/2 years of uni, enlisted in multiple short courses and seminars on nutrition and training, had several personal trainers and spent time with some of the world's best strength and conditioning coaches so that I could learn the principles of what it takes to become the leanest but strongest version of myself possible.

The good news for you is that you don't have to spend all of that time studying and wasting your time, because I love sharing what I have learnt so that you don't make the same mistakes as me.

Taking what we have learnt, our BBB coaches have developed systems which address your current situation, develop strategies to tackle your personal goals and then track your performance. All you have to do is show up.

Even if you aren't able to get into our Paddington studio to see us personally, I want you to use these simple steps in your training from now on so you can get the same results as these guys.

Rule 1. Train with intention. Not necessarily intensity.

You've probably heard that high intensity interval training (HIIT) is the best way to burn fat, but it doesn't mean its true. It certainly doesn't mean its true for what you're looking for. Yes it burns calories, but so does running, so does walking, so does sleeping, so does reading and so does eating, of all things.Your body constantly burns calories regardless of what you do. Yes its great to speed that process up sometimes by exercising fast, but using this as a sole principle behind getting the body you want is like "red lining" your car in first gear and thinking you're going to faster. Why not change gears and see what happens?

When you train next. Ask yourself:- is this stimulating my muscles in a way that will increase Muscle Protein Synthesis (MPS): a key contributor to lean muscle production and therefore fat loss.

- have I used a smart progressive overload stimulation compared to the last time I trained, or am I just going through the motions

- how can I be more efficient at reaching my goals

If you want more information, stay tuned for the next few tips and tricks I'll be shooting through to help you get the results you actually want: